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Lessons
Mai Tai
Rum, like wine, becomes better with age. Trader Vic certainly knew that when, on a hot day in 1944, he mixed old rum, lime, orgeat syrup and orange Curacao liqueur. The name for new cocktail appeared on its own. «Mai Tai!» cried Vic’s friends in Tahitian after they tasted the cocktail for the first time. The name hasn’t changed since. «Mai Tai!» or «Out of this world!».
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Vegetarian Futomaki
A refreshing and colorful roll for those who prefer vegetables over fish.
Tau-line hitch
The taut-line hitch is an adjustable loop knot for use on lines under tension. It is useful when the length of a line will need to be periodically adjusted in order to maintain tension. It is made by tying a rolling hitch around the standing part after passing around an anchor object. Tension is maintained by sliding the hitch to adjust size of the loop, thus changing the effective length of the standing part without retying the knot. It is typically used for securing tent lines in outdoor activities involving camping, by arborists when climbing trees, for tying down aircraft, for creating adjustable moorings in tidal areas, and to secure loads on vehicles.
Wide-Grip Lat Pulldown
Preparatory position: sitting: feet under rollers, wide grip of handle, then we pull a handle towards chest and we bring shoulder blades together, then we come back into the preparatory position.
Futomaki with Raw Salmon
A nutritious roll with the fresh taste of cucumber and raw fish.
Futomaki with Poached Salmon
Soft poached salmon combined with crunchy bell pepper and creamy mayonnaise.
Front Dumbbell Raise
For the upward movement, lift the dumbbell in front of your body until it is parallel with the floor.
Close-Grip Barbell Bench Presses
Starting position - standing, feet shoulder width apart. Take the barbell with the regular grip; distance between palms makes approximately 15-20 cm. Hold the barbell as close, as possible to your body, don't push it forward. Try to hold elbows as high, as possible.
Wall Sit
Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
Leg Lifts
Raise your legs without changing the back arch. Keep your legs together and lift them off the ground by contracting your abs. Return towards the starting position but do not allow your feet to rest on the ground
Daiquiri
Cubans know best when it comes to refreshing cocktails, and they made no mistake in creating the Daiquiri. They struck a good balance between the sweetness of rum and the tartness of lime. The Daiquiri was a favorite cocktail of Hemingway and J. F. Kennedy.
Hosomaki with Smoked Eel
A thin roll with smoked eel and cucumber, designed in the shape of flower petals.
Ab Machine Crunches
Preparatory position: sitting, the body is slightly crunched, legs are rested against hand-rail, we fix rollers on shoulders and we hold them with hands, then we crunch the body completely forward and we strain abdominal, then we come back into the preparatory position.
Front Dumbbell Raises
A preparatory position: feet shoulder-width apart, straight back, we hold dumbbells near legs in front of ourselves, then we raise dumbbells one after another.
Gunkan-maki with Salmon
A classic American combination of raw salmon and cream cheese.
Hanover
The Hanover knot is the largest tie knot possible, even larger than the Windsor and easier to remember: just wrap the wide end around three different parts of the tie – the left part, the right part and then the hanging part. You will get a wide, symmetrical triangle. The Hanover knot works best on broad collars and will give you a festive and at the same time serious look. It may end up a bit bulky on knitted or woolen ties so it’s better to choose lighter materials. The Hanover knot uses a considerable length of the tie so it is a good choice for longer ties or shorter men. The Hanover belongs to the group of knots that start with placing the tie around the neck inside-out. It is named after the British royal house of Hanover, which reigned from 1760 to 1901.
Push-Ups With Rotation
Your arms should ideally be a shoulder-width apart but you can place them wider. Go low by bending your arms to the maximum extent. Then, straighten your arms to push your body back up. After this, raise your left arm followed by rotating your chest towards the left.
Omelette
Tamago is a traditional Japanese omelette which is made by rolling together several layers. It is usually prepared in a rectangular pan but you can use any pan. To prepare Tamago you will the following ingredients: eggs, rice wine, dried fish stock, sugar and soy sauce. Tamago is served in the form of nigiri and also appears in many types of sushi rolls. In japan it is even served as a breakfast dish. You can make this dish simple and add only those ingredients that you like. Anyway the dish will be tasty. Let’s start.
Sheet Bend Double
The sheet bend double is a bend, that is, a knot that joins two ropes together. Doubled, it is effective in binding lines of different diameter or rigidity securely together, although it has a tendency to work loose when not under load. The double sheet bend is related in structure to the bowline. It is very fast to tie, and along with the bowline and clove hitch is considered so essential it is knot №1 in the Ashley Book of Knots. It is a more secure replacement for the reef knot (square knot), especially in its doubled variety. It's also known as the weaver's knot, becket bend or weaver's hitch.
Sumo deadlifts
Place your feet wide apart and fall into a semi-squat. Your toes slightly out, drive a barbell grip in such a way that it almost touched your anklebones. Holding your back straight, bend and take the barbell grip on width of shoulders. Raise your hips a little and strain your arms. Slowly take the barbell off the floor and start straightening yourself. You must straighten yourself completely, turning your chest and bringing shoulders backward. In the same way slowly return the barbell on a floor.
Clove Hitch
The Clove Hitch is a basic multipurpose knot. It is easy to tie and untie, but should be used with caution, as it releases easily when only the standing part is loaded. It is also one of the four basic maritime knots.
Barbell Deadlifts
Put your feet slightly narrower, than shoulders width, apart. Take a barbell with pronated grip, a little wider, than shoulders. Straighten your back and thus we take the starting position of the Romanian deadlift. Bend, keeping your plate bones together, move your hips back. The maximum back deflection, including chest and cervical departments should be kept on all trajectory of the movement. The barbell moves strictly vertically, closer to your legs. Don't do any snatches in the lower point! Very important secret of this exercise: lifting the barbell is carried out not by body straightening, but by PUSHING FLOOR BY LEGS. Your back has to be bent in waist. If you can't bend your body completely without rounding your back, then don’t bend too low, or bend your legs stronger.
